November 6, 2013 WOD: (1 of 17 week strength cycle)

Renegade Rowing WOD: 3rds, 1 minute row, 1 minute air squats, 1 minute rest

Strength: 7-6-5-4-3-2-1-2-3-4-5-6-7 of Press, end with 90% of 1RM

4 x 4 of hang power clean @ 75%

4 x 5 of sumo deadlift high pull, barbell, heavy

4 x 8 of side laterals

4 x 5 of close grip bench press @ 65%

3 x max ring dips or regular dips

Honor WOD: "Donald Regan", 5rds, 5-185# push jerks, 10-burpees